FITNESS
Warm-Up.
Hold bottom of Air Squat for 1 Minute
Followed by…
Two Sets:
30 seconds Side Plank
30 seconds Side Plank
30 seconds Single-Arm Plank
30 seconds Single-Arm Plank
Rest 30 seconds
Followed by…
Hold bottom of Air Squat for 1 Minute
Followed by…
With empty bar:
8 Back Squat, 8 Press from Behind the Neck, 8 Jumping Squats
8 Jefferson Deadlifts, 8 Bent-Over Barbell Rows
4 Front Squats, 4 Push Press
4 Thrusters
Then…
A.
Four sets of:
Back Squat x 6 reps @ 32X1
Rest 60 seconds
Valslide Leg Curls x 8-10 reps @ 3011
Rest 60 seconds
B.
Every 4 minutes, for 12 minutes (3 sets) for times of:
500 Meter Row
15 Front-Racked Kettlebell Squats or Goblet Squats
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 Seconds of Run/Bike/Row
30 Seconds of Side Plank Each Side
60 Seconds of Sampson Pulses Each Side
30 Seconds of Deep Lunge Mountain Climbers
15 Seconds of Right Leg Lateral Hops
15 Seconds of Left Leg Lateral Hops
Rest 30 Seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 28 minutes (7 sets of):
Station 1: 30 Running Man Line Jumps + 8-10 Toes to Bar OR V-Ups
Station 2: 20 Overhead Alternating Lunges
Station 3: 60 Seconds MAX Calorie Bike or Row OR 60 Second Wall Sit
Station 4: Rest
When the running clock reaches 50:00, perform the following…
Two sets of:
25-30 Banded Rows
15-20 Banded Good Mornings
10-15 Banded Biceps Curls
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.